Aching muscles are one of the only downsides of putting your body through an intensive workout. Whether you’re a pro athlete, trying a new sport or just getting started with an active lifestyle, we all suffer from sore muscles at some point in our lives and knowing how best to soothe them will be beneficial in your time of need. If you’re suffering from aching muscles (or are looking to avoid this problem) have a read of suggestions below of things you can do to ensure you are looking out for your body in the best way possible.
Gentle Stretching – whilst this may sound like the last thing you want to do whilst in pain gently stretching out the muscles that hurt, in a way that is similar to a post-workout cool down, will elevate some of the pain and help your muscles to recover faster. This works because stretching circulates blood away from your muscles and back to your heart which aids recovery. If you can, try to stretch warm muscles but if that is not possible gentle stretching whilst relaxed will still see some fitness benefits
Drink a protein shake after working out – this isn’t an instant fix to muscles soreness, however, it speeds up the process of muscle recovery meaning you’ll be in pain for a much shorter period of time. There are plenty of flavours to choose from so if you’ve had a bad experience in the past or don’t enjoy the first one you try you can test out another flavour.
Ice or Heat – There are different benefits to using ice and/or heat on sore muscles so you can decide which works best for you based on your needs. Ice helps to reduce inflammation whilst heat helps to increase blood flow to your muscles. Heat also helps you relax which is why many people recommend taking a warm bath if your muscles are aching.
Sports Massage – If you are looking to treat yourself (and your muscles) you can book a sports massage which will help to reduce any ongoing aches you have with your muscles and help them to feel good after. Whilst this experience may not be the typical, ultra-relaxing massage many opt for there are still many benefits to be had.
Rest up – Obvious as it sounds rest is the best medicine when it comes to muscles soreness if you are really struggling it may be worth taking a 48-72 hour break from working that muscles group in order to give your body time to fully repair. During rest periods limit all strenuous activities and try to do as little as possible with the muscles that hurt, the better of a rest you give yourself the quicker you’ll be feeling 100% again.